Let’s be honest, change is hard! It takes time, commitment, and consistency. That said, change is required to get from where you are to where you want to be. The work ahead is likely to bring about a mix of emotions. Enthusiasm for pursuing your dreams and overwhelm for all you must learn and do. One way to activate lasting change is to develop supporting micro habits. Starting small is simple, actionable, and strategic.
Let’s dive in and discuss this dream-driving strategy. I know you’re up for the challenge!
What Are Micro Habits?
Just as the name implies, micro habits are small changes you make to your daily routine. It’s something actionable that you can begin without delay. Often something that takes 5 or 10 minutes per day—sometimes less.
This strategy can be utilized for developing a new habit or letting go of an old habit in any area of your life.
Here are some examples that can deliver big results in just a few minutes a day:
Unplug 1 hour before you go to bed to help your brain turn “off” at the end of the day.
Journal for 5 minutes at the beginning or the end of each day. Either a gratitude or reflection journal.
Practice the new language you want to learn for at least 10 minutes a day. Use an app for on-the-go learning.
Read at least 5 pages of a book. Read for longer if you have time, but just 5 pages when that’s all the time you have.
Increase productivity by unplugging for 1 to 4 hours a day for distraction-free innovation and work.
How Do Habits Form?
Like anything, when you learn something new, you must develop new skills, think it through, and experiment via trial and error. It takes time, practice, and patience.
As you master your new skill, your speed and proficiency improve. Your brain creates new neural pathways, and you begin to complete your micro habit on autopilot. If not on autopilot, you develop a (conscious or subconscious) systematic approach.
In time, your habit becomes routine.
How Long Does It Take To Develop a New Habit?
How long it takes to develop a new habit varies. The age-old belief is that it takes just 21 days to develop a new habit. However, newer studies show that it’s more likely to take 10 weeks for changes you can practice daily. Changes that are challenging for you or that can’t be practiced daily, can take up to 9 months to become routine.
For example, journaling is something you can practice daily, but if you struggle to find what to say, it may take a few months to journal without thought or frustration. You may also need to experiment with a few different journaling techniques to find what works for you. You may experiment with gratitude journaling, reflection journaling, and a variety of journaling prompts.
Why Traditional Goal Setting Fails?
Whether it’s a New Year’s resolution or a goal that you set any time of year, less than 10% of people achieve the goals they set.
For New Year’s resolutions, over 65% of people have abandoned their resolutions by the end of January.
Here are just a few of the top reasons goals fail:
#1 It’s Tradition
When speaking of resolutions, it’s more a tradition than it is a commitment to activating lasting change. Tradition also encompasses societal box-checking. Box-checking is the things we “should” all achieve by a set age or what’s expected of us to strive for next.
You’re more likely to achieve a goal when it’s set in a time of transition. Times of transition allow you to look at your life with the clarity required to commit to your new micro habits.
#2 It’s Not Your Goal
We touched on this above, but let’s dive in a bit deeper. If your goal or micro habit is set due to societal or familial pressure, you may lack the motivation required to stay on track.
Even if you achieve your goal, you won’t feel the same sense of accomplishment because you’ll remain unfulfilled. Yes, there’s always a new goal to pursue, but your goals should excite and inspire you—not just those you love and respect.
#3 Your Too Vague
One of the most common goals we set year round is to “be healthier”. This goal is too vague, as health spans the range of nutrition, exercise, sleep, physical stress, emotional stress, positive social connections, and many other factors.
To achieve a goal, you must drill down to identify your unique priorities.
#4 Fear of Failure
Change can be as exhilarating as it is scary. The fact of the matter is, you’re almost certain to hit a few speedbumps and roadblocks along the way. And somewhere deep inside, you might not think you can do it.
It’s time to reframe failure as an essential part of the learning process. In fact, failure is often the greatest teacher.
#5 Lack of Strategy
You are resilient! With the right tools, support, and strategies you can achieve your wildest dreams. But setting a goal isn’t enough. It needs to be mapped out and measurable.
Specific: Clearly identify what you aim to achieve.
Measurable: Set mini milestones along the way.
Achievable: Be realistic in what you can commit to.
Relevant: Ensure your goal aligns with your values.
Time-Based: Set a realistic timeframe for completion.
How Micro Habits Activate Change?
Micro habits support the growth mindset required to achieve your goal. They’re often the foundation and unsung heroes of positive change. These small changes provide you with daily (or frequent) wins and a system of self-accountability.
They’re also an effective tool for goals that are challenging to measure. For example, if you want to improve your focus and productivity, creating new habits is likely to be more effective than a mapped out S.M.A.R.T. goal.
For continual progress, stack new habits.
What is Micro Habit Stacking?
Habit stacking is the concept of activating a positive snowball effect to drive the personal growth you desire. Let’s stick with the idea of improved productivity and focus.
Sitting down at your desk and saying to yourself “I’m going to stay focused today,” isn’t likely to improve your focus. In fact, it’s more likely to have the opposite effect because it feels like pressure. Instead, you must explore which drivers of productivity and focus are your biggest areas of opportunity.
Identifying your individual areas of opportunity is an essential part of ongoing development. It requires you to identify the “why” which you may be too close to see. Or you may need to make shifts that are seemingly unrelated drivers of the results you desire. So, explore resources, including books, blogs, and tools designed for your area of opportunity.
Once identified, develop and stack 1 or 2 supportive habits at a time. More than 1 or 2 and you may feel overwhelmed.
For focus and productivity, you might:
Create a sleep routine: If you wake up most days feeling exhausted you won’t achieve peak cognitive performance. So, explore micro habits that improve the quality of your sleep so that you wake up ready to tackle the day ahead.
Prioritize your time: Identify your most productive time of the day and schedule your day accordingly. During your high-productivity time, you might complete your largest or hardest task or the task you’re most enthusiastic about completing.
Task batch: Completing similar tasks at the same time optimizes productivity and decreases the likelihood of decision fatigue. For example, instead of creating your weekly business social media posts daily, create them for the next 7 to 10 days.
Limit your daily distractions: Your phone pings with alerts all day which constantly shifts your attention. In fact, the average American checks their smartphone 144 times per day! Cut this number in half (or more) by silencing your phone at least a few hours a day.
Delegate: Search for ways to lighten your personal and professional load, delegating tasks to your partner, kids, virtual assistant, or outsourced help. On that same note, don’t add more to your plate if it’s already full.
Take your breaks:Studies consistently find that taking breaks throughout the day improves focus, productivity, and innovation while decreasing stress and decision fatigue. Breaks also promote personal and professional well-being.
These are just a handful of habits you can stack for focus and productivity. They require change, but they are easy to implement—and you can start today!
For Big Results Start Small!
Micro habits are small changes that can deliver big results. They’re easy to implement without making overwhelming changes to your lifestyle or daily routine. Developing one new habit at a time keeps you focused and allows you to look back and see how far you’ve come. Practice makes perfect, so the more habits you successfully develop, the easier the next set will be.
Life is meant to be lived to the fullest. You deserve to dream big, to achieve your dreams—and to keep dreaming as you achieve your dreams!
